Sat 15th Aug 2015 at 9:00am by Karen S
Run > Intervals
-
Time
41:54
-
Miles
3.52
-
Min/mi
11:54
-
Pacing
76%
-
WAVA
42.48
-
Cals
435
-
BPM
162
-
%MHR
94.7
-
B/mi
1927
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1 mile warm up then 6 x 0.25m with 0.15m rest break inbetween
===
1) 1.02m - 11:58(11:43/m) 161/180bpm 126cal 5.12/9.8mph
2) 0.25m - 2:15(8:58/m) 173/184bpm 24cal 6.69/7.65mph
3) 0.15m - 2:20(15:33/m) 157/184bpm 23cal 3.86/7.66mph
4) 0.25m - 2:23(9:31/m) 178/186bpm 28cal 6.3/7.4mph
5) 0.15m - 2:47(18:34/m) 147/185bpm 23cal 3.23/6.66mph
6) 0.25m - 2:06(8:26/m) 168/184bpm 23cal 7.12/8.09mph
7) 0.15m - 2:36(17:18/m) 158/185bpm 26cal 3.47/7.81mph
8) 0.25m - 2:30(10:00/m) 179/186bpm 30cal 6/7.05mph
9) 0.15m - 2:31(16:48/m) 149/185bpm 21cal 3.57/5.85mph
10) 0.25m - 2:14(8:55/m) 173/185bpm 25cal 6.73/7.81mph
11) 0.15m - 2:30(16:39/m) 169/186bpm 28cal 3.6/4.8mph
12) 0.25m - 2:15(9:01/m) 176/183bpm 26cal 6.66/7.6mph
13) 0.15m - 2:27(16:21/m) 152/180bpm 22cal 3.67/6.56mph
14) 0.1m - 1:03(10:10/m) 161/173bpm 10cal 5.9/7.05mph
11:58 2:15 2:20 2:23 2:47 2:06 2:36 2:30 2:31 2:14 2:30 2:15 2:27 1:03
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 0.06 |
49 |
49 |
13:03 |
103 71-132 |
1345 |
| 0.13 |
1:30 |
41 |
10:56 |
142 135-150 |
1554 |
| 0.19 |
2:17 |
47 |
12:28 |
154 151-160 |
1921 |
| 0.25 |
3:00 |
43 |
11:35 |
157 155-159 |
1819 |
| 0.31 |
3:39 |
39 |
10:25 |
158 157-159 |
1645 |
| 0.38 |
4:20 |
41 |
10:53 |
159 158-160 |
1729 |
| 0.44 |
5:03 |
43 |
11:23 |
159 156-162 |
1810 |
| 0.50 |
5:53 |
50 |
13:23 |
161 157-165 |
2155 |
| 0.56 |
6:26 |
33 |
8:55 |
164 162-165 |
1463 |
| 0.63 |
7:10 |
44 |
11:42 |
166 162-168 |
1942 |
| 0.69 |
7:55 |
45 |
11:53 |
168 165-172 |
1998 |
| 0.75 |
8:46 |
52 |
13:44 |
176 173-179 |
2418 |
| 0.81 |
9:33 |
47 |
12:26 |
179 177-179 |
2225 |
| 0.88 |
10:17 |
44 |
11:51 |
177 176-178 |
2099 |
| 0.94 |
10:58 |
41 |
10:56 |
175 174-177 |
1913 |
| 1.00 |
11:44 |
46 |
12:17 |
172 167-176 |
2111 |
| 1.06 |
12:19 |
35 |
9:19 |
163 162-165 |
1520 |
| 1.13 |
12:54 |
35 |
9:15 |
167 164-169 |
1545 |
| 1.19 |
13:28 |
34 |
8:58 |
174 170-178 |
1560 |
| 1.25 |
14:02 |
35 |
9:13 |
181 180-183 |
1667 |
| 1.31 |
14:48 |
46 |
12:10 |
180 170-184 |
2189 |
| 1.38 |
15:49 |
1:01 |
16:21 |
153 144-169 |
2501 |
| 1.44 |
16:43 |
53 |
14:14 |
144 141-152 |
2049 |
| 1.50 |
17:19 |
37 |
9:51 |
172 155-181 |
1695 |
| 1.56 |
17:56 |
37 |
9:47 |
183 182-185 |
1789 |
| 1.63 |
18:32 |
36 |
9:33 |
185 183-186 |
1766 |
| 1.69 |
19:27 |
55 |
14:42 |
180 171-186 |
2646 |
| 1.75 |
20:36 |
1:09 |
18:23 |
149 134-171 |
2740 |
| 1.81 |
21:35 |
59 |
15:49 |
128 126-132 |
2025 |
| 1.88 |
22:12 |
37 |
9:46 |
138 127-155 |
1349 |
| 1.94 |
22:43 |
31 |
8:20 |
167 156-175 |
1391 |
| 2.00 |
23:15 |
32 |
8:31 |
180 176-182 |
1532 |
| 2.06 |
23:45 |
30 |
8:06 |
183 182-184 |
1481 |
| 2.13 |
24:48 |
1:02 |
16:33 |
174 155-185 |
2880 |
| 2.19 |
25:51 |
1:03 |
16:48 |
148 144-154 |
2487 |
| 2.25 |
26:44 |
53 |
14:12 |
155 148-167 |
2202 |
| 2.31 |
27:22 |
39 |
10:18 |
176 168-180 |
1814 |
| 2.38 |
28:00 |
38 |
10:03 |
183 180-185 |
1838 |
| 2.44 |
28:35 |
35 |
9:14 |
184 184-185 |
1700 |
| 2.50 |
29:23 |
48 |
12:53 |
181 169-186 |
2332 |
| 2.56 |
30:26 |
1:03 |
16:53 |
148 136-167 |
2498 |
| 2.63 |
31:27 |
1:00 |
16:02 |
135 133-138 |
2165 |
| 2.69 |
32:03 |
36 |
9:35 |
156 141-169 |
1496 |
| 2.75 |
32:36 |
33 |
8:48 |
177 172-180 |
1558 |
| 2.81 |
33:07 |
31 |
8:19 |
182 180-184 |
1515 |
| 2.88 |
33:45 |
38 |
10:09 |
184 184-186 |
1867 |
| 2.94 |
34:54 |
1:09 |
18:25 |
172 164-185 |
3168 |
| 3.00 |
35:49 |
56 |
14:49 |
164 160-165 |
2431 |
| 3.06 |
36:33 |
44 |
11:39 |
160 156-167 |
1863 |
| 3.13 |
37:09 |
35 |
9:27 |
175 170-182 |
1655 |
| 3.19 |
37:40 |
31 |
8:20 |
182 180-183 |
1517 |
| 3.25 |
38:14 |
34 |
8:59 |
179 178-180 |
1608 |
| 3.31 |
39:02 |
48 |
12:50 |
175 164-180 |
2246 |
| 3.38 |
40:08 |
1:06 |
17:43 |
146 139-162 |
2587 |
| 3.44 |
41:02 |
54 |
14:30 |
142 138-149 |
2058 |
| 3.50 |
41:40 |
37 |
9:56 |
161 151-171 |
1599 |
| 3.52 |
41:55 |
15 |
11:23 |
173 172-173 |
1970 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:06 |
8:25 |
44.08% |
More |
| 800m |
5:08 |
10:19 |
39.59% |
More |
| 1km |
6:41 |
10:45 |
39.54% |
More |
| Mile |
10:58 |
10:58 |
40.90% |
More |
| 5k |
36:24 |
11:43 |
43.07% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:48 |
10:48 |
41.54 |
| 5km |
36:38 |
11:47 |
42.79 |
| 5M |
1:01:09 |
12:14 |
41.84 |
| 10km |
1:17:18 |
12:26 |
41.43 |
| 10M |
2:09:04 |
12:54 |
40.80 |
| Half |
2:52:39 |
13:11 |
39.79 |
| 20M |
4:32:22 |
13:37 |
39.59 |
| Mara |
6:04:20 |
13:54 |
39.14 |
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